Tag Archive for: Cobble Hill 10K

Multiple records were broken at 2024 Cobble Hill 10K and BC 10K Championships

Twenty-three-year-old Andrew Davies, a law student at the University of British Columbia, clocked a 29:32 performance for the win at the BC 10K Championships. Meanwhile, Glynis Sim with the Vancouver Thunderbirds recorded a 33:23 time to take the women’s race. Both are personal best and new course and event record performances.

The men’s race

The men’s race finish order sorted itself out very quickly. Davies ran to the front and kept and grew the lead throughout.

“My previous best was from Ottawa in May at 29:37. I know I am in good shape gearing up for the World Cross Country Championships in March and I felt it was a good effort today,” shared Davies. “It was a good course.”

Andrew Davies winning the Cobble Hill 10K and BC 10K Championships in a new course record and personal best time of 29:32. Photo credit: Joseph Camilleri.

Finishing in second place in the men’s race was Ocean Athletics Track and Field Club’s Yemane Mulugeta from Surrey. He also won the junior U20 title clocking a 30:54 finish time. Taking third was Aidan Anderson of Courtenay in the time of 31:09.

The first 35-plus master was the Cowichan Valley’s Dusty Spiller who finished in 31:30.

Women’s race

The same race tactic could be said for Sim, however, she did have a chance to work with some male runners in a pack, but soon dropped them and finished the final few kilometres running alone.

For Sim, she improved her own personal best by over a minute having run 34:19 in Sept. As a post-grad athlete, she is still undecided if she will focus on the 1500m or 5000m event. She will be competing in the World Cross Country Championships on March 30 in Belgrade, Serbia.

“I am happy with the performance. I was hoping to run around the time that I did,” shared Sim. “Coming up I will be race an indoor meet in Boston, then the World Cross Country Championships in March.”

Taking second was Anja Krueger, who was coming off a win during the Harriers Pioneer 8K two weeks prior. Both the Pioneer 8K and Cobble Hill 10K are part of the Vancouver Island Race Series. Krueger finished in 35:16. Katie Newlove took third in 35:30.

Vancouver Thunderbird Glynis Sim winning in a new course and personal best record time of 33:23. Photo credit: Joseph Camilleri

Victoria’s Care Nelson with the Prairie Inn Harriers Running Club won the women’s master 35-plus race. She finished in the time of 36:25. Comox Valley Road Runner member, Roslyn Smith, who broke the 75-79 age group record at the Pioneer 8K, did it again. At the Pioneer 8K she recorded a 39:02 finish time, at Cobble Hill she finished the 10K in 49:04. She is two-for-two with world records in 2024. Smith will have the opportunity to break more world records at the Cedar 12K in Nanaimo on Feb. 11 as well as the Comox Valley RV Half Marathon in March.

There was a total of 596 finishers, the most in the event’s history.

The next race in the series is the Cedar 12K on Superbowl Sunday, Feb. 11. Start time is 11:00 AM, which leaves plenty of time to race, then prepare for kickoff.

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Mena’s joy of racing at the Cobble Hill 10K expressed as gratitude to her fellow runners

Hello Runners,

I want to begin by sharing with you that I feel participating in the Vancouver Island Race Series alongside elite-to-recreational athletes is an honour.

The truth is, my primary sport was on the ice, and shortly after retiring from show skating, I needed to channel my passion for physical activity in a new way. I fell in love with my running for many reasons, may be like some of yours; the flexibility of the 24-hour open gym — I could go anytime, the variety in the scenery and soon the opportunity to create a space for others to enjoy this common passion. The sport of running is unique. What other sport combines elite, recreational and potentially first-time participants into the same race?

Now that I am officially classified as a middle-aged athlete, I thought I would share with you my Cobble Hill 10K experience.

Right from the start line I embraced gratitude. I am so grateful to be able to be physically active in a beautiful place. A huge thank you to all the residents of Cobble Hill who welcomed us to their beautiful neighbourhood and for flattening out most of the hills ;)…! 

My performance? Well, I now gauge performance by “lived experience” and no longer watch the clock, but I do anticipate with joy kilometre markers or a safety vest-wearing volunteer as I pass by, cheering me on and pointing me in the right direction. Thank you to all the organizers and the impressive group of volunteers and sisters.

Years ago, my passion for physical activity led me to create a group called Sole Sisters Victoria, and still to this day we continue to meet in groups, clinics, and strength train together. At Cobble Hill, there were five of us Sole Sisters out there on the course.

A sister’s mantra is to begin celebrating right from the start line because we all know that is the hardest place to get to. I will go as far as saying, I really enjoyed this event, pushing myself with an edge of tenacity. Now do not misinterpret that, it still hurt. However, as we all know, seeing the final arch at the line melted all the pain away and shortly after, really just simply wanted to do it all over again (maybe not right away — you know).

My post-race event routine is always to turn around and run back to find the next sister in sight. it is like participating in multiple events all on the same day as I get to celebrate their finish lines with them. It truly is an honour.

So, what did the last 72 hours involve? My recovery run on Monday was enjoyed on my stationary bike and then an upper body gym workout with lots of water throughout the day. I did a short run on Tuesday and with amusement questioned how I ever managed 10K. The legs felt heavy, but I knew a good stretch and a soak in the hot tub would rejuvenate me.

So, what is the real message that I want to share with anyone who has endured reading this to the last line? Being physically active is a lifestyle choice however you choose to live it.

The beautiful sport of running, welcomes all levels of athletes to participate in community events. It truly is inspiring.

And what is my favourite part about participating? Cheering on a fellow runner. I know they are working, just as hard as I am, despite the rank in which they finish before or after me. We are each pushing ourselves to a place of discomfort and together, it brings us comfort when we hear our name as we approach the finish line.

Thank you to the Vancouver Island Race Series for bringing us all together!

Enjoy the next race, Sunday, February 12 at the Cedar 12K

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Run tall! How runners use process cues to be their own best coach

Even after 40 years of running, I spend time in every training session paying attention to my form. I do quick scans for tension — working on being relaxed through my neck and shoulders and arms, tall in my trunk, and quick and smooth in the way my legs are moving. And I am thinking about my feet tapping lightly on the ground as I run. I coach myself with process cues: short descriptive words or phrases that remind me to focus on things I can control.

Lucy Smith
Lucy Smith

If you can pay attention to being your most efficient self, and doing the best work you can do in that moment, you can also start to re-program negative and fearful thoughts into an empowered way to run and walk. For example, if your mind starts to wander to how tired you are, you can bring it back by reminding yourself of a process cue. This breaks the thought loop and helps you run better. Some of the most effective process cues work to reinforce a tall relaxed posture and good technique that promotes efficiency.

Here are some posture cues you can try out in your next training session or the at Cobble Hill 10k. If you are new to process cues, I suggest you only pick one or two for each session.

The process cues

Run tall: Imagine that a string (like on a Marionette) is attached to the top of your head and is pulling you upward. This will help you maintain an erect, but not tense posture. 

Look ahead: Look to where you want to go, this will keep your chin up, and your upper body tall Look ahead to objects or points up the road. Trust your peripheral vision to sense obstacles and avoid looking down. This will help you to run taller and avoid stress on your neck and back.

Quick feet: You want to have a light touch on the ground, with a light impact. Think of your feet tapping, gliding, propelling you forward, with quick and light steps.

Relaxed arms:  Have a relaxed and natural feeling to the bend to your arms. Try to avoid too much crossbody swinging. Hands should have no tension.

Relaxed shoulders: Your arms will swing more freely, and you’ll avoid upper back and neck tension.

As the hours count down to the race start, keep breathing, keep smiling (at least inside), and rest your body. Above all, if you are feeling a bit anxious, don’t berate yourself for feeling anxious. Switch your thoughts to these things you can control.

And one final pre-race calming tip for those of you still thinking about nerves: five minutes before the start, when you are waiting nervously with every other nervous and excited runner, take 4-5 full deep slow breaths in through your nose and out through your mouth.

See you out there!